How to get 7 Body Fat, 29 Tips That Will Help you Get a Lean Body!
Do you want to know how I got this 7 body fat percentage? It’s not easy, but it is simple. You need the right plan and a lot of discipline.
This article will show you what to eat, when to eat it, and why. You can have your cake and lose fat too!
The key is finding the balance that works for you and sticking with it day after day. If we do this together, there’s no way we can fail! So let me help you get started today by reading this blog post!
To get to 7% percent body fat, you will need to limit what you eat. You will also need to exercise, ensuring that this doesn't take place too close to bedtime.
You might also want to consider changing your diet as a more healthy option available. For instance, you can try cutting out the carbs and adding more protein.
As well as the diet, there are a few other changes that are worth looking into. For instance, you should stop drinking alcohol and start taking vitamins. These take time to work but have been known to give good results.
What is body fat percentage?
Body fat percentage is a clearer indicator of your fitness. Body Fat is the amount of body fat divided by the total body weight, then listed as a percentage.
No matter what you weigh, the higher percentage of body fat you have, the more likely you will develop obesity-related diseases like heart disease and diabetes.
You can measure body composition in different ways. For example, you can measure your weight or your height, and you can use a BMI, which is for people who are obese. BMR is more accurate than just measuring appearance.
But it's important to know what type you're using because some may not have enough detail to help with your results, like skinfold thicknesses that show how much subcutaneous tissue there is under your skin.
Body fat is a measurement of one's health. To calculate your body fat percentage, you need three measurements:
- The circumference around your neck.
- Waistline.
- Hips.
Then use these numbers in this equation: (((waist) + (hips)) - (neck)).
For example, if our subject has a 36-inch hip and 30-inch waist while also having 13 inches at their neck, they would have 53 centimeters at their circumference value after doing some easy math!
To accurately measure body fat requires considering two key factors: size or weight and gender because males typically store more visceral than females.
Also, measuring body fat percentages above 30%, the results are not very accurate.
Is 7 body fat too low?
Yes, below 7% body fat is too low. Below 7% in men and 16% in women is considered too low. This can lead to a number of health problems, including:
- Decreased immunity.
- Hormonal imbalances.
- Gastrointestinal distress.
- Osteoporosis.
Furthermore, being at such a low body fat percentage can also result in perpetually feeling cold, fatigued, and lightheadedness.
So if you are at 7 body fat or lower, it's time to start increasing your food intake and working out less frequently so that you can begin to gain some weight and improve your overall health.
How to get 7% body fat
This is what I did to lose body fat and get single-digit body fat. It worked for me, so it might also work for you!
Figure out your calorie deficit
Calories should be looked at as your source of energy. It's basically the amount of fuel that you need for all of your daily activities. On average, it will take you around 2,500 calories to maintain your current weight.
Once you figure out how many calories you should be eating each day, you can use this information to create your own calorie deficit and eat fewer calories.
Remember to bring down the number of calories per day below what your body normally uses daily.
A daily 500-calorie deficit or a 1 lb. loss per week is the best way of losing weight and staying healthy. If you can safely decrease another 250 calories per day, you can increase your weight loss to 2 lbs.
Here I leave you an accurate calorie calculator that will help you a lot!
Pay attention to color.
One of the most important things to do when learning to get 7% body fat is paying attention to your food's color. It can tell you a lot about whether it is healthy or not.
For instance, green means that it is going to be good for your stomach! But, of course, the same can be said about reds and yellows.
When you are looking at your food, don't just see the color; use the names of the colors as a reminder.
You will find that it is much easier to remember these if they have some meaning for you. For instance, I would always call green beans "snake food."
Eat enough protein
Protein is essential when it comes to 7% body fat. So you need to make sure that you eat enough of it, especially if you are going to be working out.
This can be easy or hard, depending on what kinds of foods you enjoy eating the most.
The best way to ensure that you get enough protein is by adding it to every meal. Of course, you don't have to do this for every meal, but try to make sure that your diet includes protein.
If reducing body fat percentage is proving difficult, then consider trying a high-protein diet. It might be just what you need! However, remember that variety is also crucial.
Eat healthy fats
Eating healthy fats is essential for your body to stay properly nourished. They will also keep you feeling full for a very long time.
That means that it'll be easier for you to avoid junk food and cravings in general. Your best options are eggs, salmon, olive oil, coconut oil, nuts, and seeds!
Follow a low-carb diet.
Switching to a low-carb intake diet has been shown in multiple studies to help people get into fat burning, which means training your body to use fat stores as fuel for energy.
The health benefit of a low-carb diet is that it will allow you to have a low body fat level and train your body better to utilize its own natural resources like unused muscle mass to turn into usable energy sources.
Low-carb diets are great for your body because you will be getting rid of all the processed foods, and you can focus on eating more healthy fats.
For example, you could eat salmon for breakfast, and you would still be able to get plenty of energy to go through your entire day.
Do you want to lose your belly fat? If you are having a hard time getting rid of your subcutaneous fat (belly fat), you should try cutting down on carbs, and you will definitely notice results in no time!
It's one of the most effective ways to focus your weight loss efforts on your belly instead of all over your body. Plus, you will be able to get more energy throughout the day!
Try intermittent fasting
Intermittent fasting can actually burn more fat than you might think. If you can follow a strict diet 24/7, you will be burning your body's fat without even realizing it!
On the other hand, if you don't feel comfortable restricting yourself from food for long periods of time.
That's perfectly fine because you can still lose weight by skipping breakfast, and you'll still be able to get plenty of energy throughout the day.
Make healthier food choices.
One of the major issues people face when getting 7% body fat is eating healthier foods. This is especially true if you are used to eating fast food all the time or enjoying greasy snacks and junk food.
For me, it was hard to stop eating junk food after I reached my goal. Although I didn't want to eat it, my body craved unhealthy food and felt deprived of it. So the best thing that I did had healthy "treats."
For instance, if you love to eat chocolates, buy a huge chocolate bar and cut off tiny pieces as you go along. It will be much healthier than eating a whole bar in one sitting.
Be patient!
One of the most important things to remember when losing body fat is that it takes time. If you are impatient, then you will end up getting discouraged and giving up.
Usually, progress is seen after 2-3 weeks; however, some are naturally skinny. If you fall into this category, then the process might be a lot quicker than for others.
Don't stress out about it!
The easiest way to stick with your plan is by keeping yourself calm and confident. You will certainly need those if you want to get 7% body fat! The more that you make it into a big deal, the harder it will be for you.
Treat yourself!
One of the best things about losing weight is that you get to reward yourself now and then. For me, I love to give myself small rewards whenever I have lost what feels like enough weight—at least 5 pounds (for some people, it might be about 3-4 pounds).
I recommend that you do the same thing. As a matter of fact, if you have not achieved your goal weight by the time you reach one month, then reward yourself with something pretty big.
It will make it feel even better to have something like this in mind.
After all, there are so many small ups and downs when trying to lose fat that small rewards might help keep you going.
Choose your exercise!
One of the best ways of reducing your body fat percentage is exercising at least 4-5 times a week. However, it doesn't matter what kind of exercise you do—as long as you are doing something. The trick is to get yourself moving somewhere.
Walking is a great start in the morning when you get up, and it can also work great in the evening after dinner.
I wouldn't recommend using walking as your main means of exercise, but I definitely think it can be good if you are trying to lose weight!
If walking isn't for you, then try out other kinds of activities. Keep in mind that it doesn't have to be an intense exercise. It just has to get your heart beating!
A low level of body fat is important to prevent disease, but it's even more important that you keep the amount of belly fat you have low if you are at a healthy weight.
Excess belly fat raises the risk for chronic diseases even more than excess levels in other areas of one's body. Regular exercise is key!
Eat less
This is simple to do, but it can make a huge difference for you when trying to lose fat. The thing is, we often mistake eating too much for eating healthy.
Still, it is important to remember that even healthy foods can make you gain weight and lose 7% body fat.
Eat every 3 hours
If you eat all of your meals within a day, then the chances are that you will be hungry at times. This is why it's important to have snacks on hand.
It will keep you feeling full and will prevent you from overeating at the next meal.
Consider your goals!
When trying to lose fat, it's important to understand what your goals are. For instance, if you want to lose 7% body fat, you need to stick with a balanced diet (with fewer calories) and exercise regularly. However, losing weight is not the same as losing weight and inches.
Should you prioritize losing fat, or should you try to lose weight while maintaining your muscle mass? This is something that I ask myself every time that I challenge myself to a diet. How do you see it?
Build muscle
Have you ever wondered why some skinny people don't have as much energy as you? Well, it's because they don't have as much muscle.
Lifting weights might not be a bad thing for some people. But, it can certainly be one if you want muscle definition and get 7% body fat.
The good news is that you can build muscle and lose fat at the same time. Just make sure that you exercise and remember to eat a little extra protein (if your diet permits it).
Make yourself accountable!
One of the best ways of getting 7% body fat is by having someone hold you accountable for what you do with your diet and exercise plan.
It just makes a world of difference! But, I know that it will make you feel more responsible for what happens in your life when you have someone to answer to.
To help keep yourself accountable, consider keeping up with your progress on an online blog or another website. Some people even like the idea of reporting their weight weekly.
Get enough sleep
Get enough sleep each night so you can recover from your workouts and feel refreshed in the morning. I have found that a good night of rest is so important to the success of losing weight. It doesn't matter if you sleep 7 or 8 hours, as long as you get enough!
Drink water to stay hydrated
Water is essential to your health, and it should be something that you drink daily. A good goal would be drinking 16-24 oz of water every day. It will keep you hydrated throughout the day, and it will make a world of difference!
You will not feel as hungry between meals by consuming enough water, which means you won't overeat. It's one of the easiest ways to lose weight, and I highly recommend that you give it a try!
Make sure that you are eating healthy!
First, we need to distinguish between 'eating healthy' and 'overeating on junk food.' They can both be harmful but in different ways. What I mean is that there's nothing wrong with eating a healthy diet, as long as you are not overeating.
How do you know if your diet is too unhealthy? Well, for starters, it will cause weight gain—even in the best possible scenario! But…if your body fat percentage hovers around 7%, nothing good can come from eating an unhealthy diet. It's a fact!
Cut out all processed foods.
Processed foods are full of unhealthy fats that will make it harder for you to lose weight. Even if you don't have much weight to lose, processed foods will still hinder your efforts—regardless. They cause a lot of damage to your health, and they are full of unhealthy fats that will add inches to your waistline.
You can avoid all processed foods and at the same time eat as many calories as you need by eating properly. However, while you might think that eating processed foods can help you save time, it will end up hurting you instead.
Say goodbye to sugar.
The moment that I said goodbye to sugar, my life changed! It's by far the best decision that I have ever made, and if you are looking for 7% body fat, this should be your number one priority. It doesn't matter if it's sugar in your tea, your coffee, or even in fruit juice; it will not do you any good—at all!
I've seen people eat a whole tub of ice cream (of vanilla flavor), and I could only ask myself why? Now, some foods contain natural sugar, which is actually good for you. However, eating a whole tub of ice cream is not the same as eating a piece of fruit!
Eat real food!
Instead of sugar and processed foods, try to eat more natural foods to help your body lose weight. If you want to get 7% body fat but are worried about counting calories, then I suggest that you forget about them for a moment and focus on eating real food.
You can easily eat everything you need to lose weight, but it will take some time to get used to it. As with anything else in life, change is inevitable, but the good news is that if it works for you, then great! On the other hand, if you don't like it, you have to go back to your old eating methods. It's as simple as that!
Drink coffee and tea with no sugar or cream (or milk)
I really love drinking coffee every morning. I actually drink 2 cups of strong black coffee every day, but I only do it on days when I workout because it's not good to exercise while dealing with the effects of caffeine. If you don't like coffee, then the tea is a great alternative!
As long as you are drinking black coffee or plain tea, you will get enough energy without calories. Some people might say that coffee and tea have calories, which is true. However, black coffee and tea have no sugar or cream/milk added, making all the difference!
It's important to say that it's tough to drink just one cup of coffee or tea, especially if you are still struggling with getting comfortable with eating real foods instead of processed foods. However, if you're like me, you will most likely drink more than one cup of coffee or tea per day.
Don't skip breakfast.
Breakfast is one of the most important meals because it jump-starts your metabolism and keeps you feeling fuller longer throughout the day. If you have a tough time eating a healthy breakfast in the morning, I suggest drinking two cups of black coffee or tea. It's a great way to wake up, and it will give you plenty of energy!
Eat fiber-rich foods
Fiber is one of the primary ways for your body to eliminate waste from your intestines. It's also essential for people who want to get rid of the excess kilos they have acquired over time because it helps cut your calorie intake. Try eating more cereal, fruit, veggies, and wheat bread if you struggle with getting enough fiber in your diet.
Don't eat solid food after 6 pm.
It's tough for some people to have only two meals per day. But what if I told you that having breakfast at 10 am and then not eating until 4 pm (or even 5 pm) is actually better for your weight loss efforts?
I've seen many people who struggle with trying to lose weight because they eat throughout the day. They have a light meal in the morning, eat a big lunch, snack on some chips or something light in the afternoon, and follow it with a heavy dinner. Yes, they might be able to get away with eating what they want because of their busy lifestyle, but at the same time, their efforts will go to waste because they won't notice any results—even though they are actually eating healthy!
If you want to get 7% body fat, then you should focus on eating fewer calories, and it's as simple as that! You will still be getting enough nutrients by having two meals a day, but at the same time, your body will be burning more calories. It makes sense because if your body is not hungry, it won't need any extra calories, which means you will burn more fat!
If you don't like to eat two meals a day, stick with it for a month and see how your body reacts. It takes some time to get used to, but your efforts will definitely pay off in the end.
Control your portions
When trying to get the ideal body fat percentage, you must control your portions. It is not about what you eat but the amount you eat. I admit this starts really hard, but things become much easier once you get used to it.
However, one thing you must remember is you want to target fat loss. Therefore, you cannot eat whatever you want.
One of the hardest parts about learning how to reduce your body fat percentage is controlling your portions. If you don't do this, then there's no way that you will reach your goal.
This doesn't have to be for every meal, but it is a great idea to eat while watching TV. By using smaller plates, you will find that your portions will be much easier to manage.
To make this work even better and lose fat, set rules for yourself. For instance, I only eat what can fit on my plate in a single layer. If I want more of something, I must wait until the next meal.
Another helpful tip is switching to one of those tiny spoons often found in fast food places or little kids' meals—they make normal portions look huge! If you do not use this, then you will never be able to control your portions. You might even find that you are eating way more than you thought.
When eating out, do not eat until it is all gone.
Instead of finishing your food at the restaurant, only eat what's in front of you. If there is no end to your meal (i.e., an endless buffet), then leave! You can always come back later if you are still hungry.
Get a buddy!
If you will join an exercise class or work out with a friend, then it would be wise to have someone to keep you accountable. You don't want to let your friend down, do you? It's also important that you have a healthy competition going on if you try to lose weight together.
Keep in mind that many other factors can make it difficult to lose weight or get down to your goal weight. The good news is that most of the time if you are at home, it's not too hard for you to find a place to take care of your weight.
However, if you are looking for an excellent way of losing 7% body fat or more, then I highly recommend checking out my blog post, "How to get defined abs."
What is the ideal body fat percentage?
Men and women have different needs when it comes to fat. Men should aim for 2-4% body fat, while women should shoot for 10-13%. If a man has over 25% body fat or a woman more than 32%, this can be considered obese.
According to body fat charts and many different studies, you will be considered healthy when you're around 10-25% body fat. However, in the past academic papers have said that you shouldn't go below 12% to maintain essential fat.
However, this is not even close to being valid because it's simply not true, and you can see for yourself by looking at the chart above. The leaner you are, the better you will look!
Remember, there is nothing wrong with being lean, and you shouldn't feel bad if you don't have a lot of body fat on your body. Your health comes first!
Conclusion
Best wishes on your journey! I hope that this article helped provide some tips for getting 7% body fat to be at your best.
If you have any questions about losing weight, please feel free to ask me in the comments section below! Also, if you know someone who might benefit from this article, please share it with them!
As a final thought, remember that patience and perseverance are the keys to success, especially when trying to lose 7% body fat. (Sources 1*, 2*, 3*, 4*)
Medically reviewed and approved by Nataniel Josué Alvarez M. D.